Kipping Pull Ups are almost entirely unique to CrossFit. That little back-and-forth swing allows an athlete to get over the bar faster and with less effort… more work, less time – increased work capacity. Not only that, kipping looks cool! Many beginning CrossFitters (1 year or less) express desire to learn how to learn this kipping skill, so that they too can be fast. The speed and power of the kipping pullup, though, come with a price.

The shoulder joint (aka glenohumeral joint) is a ball-and-socket structure, but the socket (cup) is not very deep. Add to that the 360+ degrees of rotation the joint offers, and you have inherent instability. While there are muscles (rotator cuff), tendons, ligaments and cartilege (labrum) helping to hold the joint in place, when your shoulder girdle is not yet strong enough, kipping can result in strains of any or all of that tissue and/or issues with your labrum. Too much, too soon, too bad!

We recommend that unless you’re able to do one (for women) or five (for men) dead-hang pull ups, that you focus on strength first… build all the muscles that help hold that joint together… and then start to work on your kip. Your shoulders, and the rest of your body will be very happy you did!